Potential health benefits and risks of juicing

Potential Health Benefits of Juicing:
Research on juicing is limited, but it does show some potential health benefits:

Increased Nutrient Intake
By drinking juice, your body can absorb nutrients quickly, without having to digest fibers and other components in whole foods. Juice also allows you to get a broader intake of vitamins and minerals — more so than you may be getting in your regular diet. If you don't consume many whole fruits and vegetables, it’s possible that you’re lacking in important nutrients.

Cardiovascular System Support
Limited research shows that drinking pure fruit and vegetable juice can lead to more nitric oxide in the blood. Nitric oxide acts to open your blood vessels and lower blood pressure, helping your vessels remain supple and healthy.

Potential Risks of Juicing:
The risks of juicing may end up outweighing the health benefits. These potential risks vary based on how much juice you drink, how often you drink it, and what types of fruits and vegetables you use:

Too Many Calories

All fruits and vegetables contain calories, but they're balanced by components like fiber and other tissues. Many juices have about 100 to 180 calories in an 8-ounce glass, which means watching your portion size is important. Too many calories can lead to weight gain.

Too Much Sugar Intake

In fruit juice, calories mostly come from sugar. When you drink juice, you often experience a spike in blood sugar levels, because there’s no fiber to slow down the absorption of sugar. The best way to keep your sugar intake down is by drinking juices that contain all or mostly vegetables.

Lack of Fiber and Protein

Simply drinking juice could lead to malnutrition, because all types of juice (even vegetable) contain very little — if any — fiber or protein. Fiber is crucial for digestive health, while protein is vital for the support of muscles, bones, and blood.
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